Prepare for your physical test
Every Canadian physical test rewards specific capacities: loaded stair work, grip endurance, drags and carries, and pacing under fatigue. These 12-week programs train the events of your actual test, with substitutions for a full gym, minimal equipment, or just a stairwell and a weighted pack.
Every program starts with a readiness screen. This content is educational, not an individualized prescription. If you answer yes to any screening question, or you are unsure about your health status, consult a physician before training.
A 12-week periodized program built around the eight CPAT events. Weeks 1 to 4 build an aerobic base, movement patterns, and grip foundation. Weeks 5 to 8 add loaded stair intervals, drag work, and circuit density. Weeks 9 to 11 focus on full circuit simulations, event chaining, and vest acclimation. Week 12 is a taper so you arrive fresh on test day. Every workout offers full gym, minimal equipment, and stairwell-and-vest options.
A 12-week periodized program built for the Ontario OFAI pipeline: the Stage Two encapsulated treadmill assessment and the Stage Three FPAT job-related circuit. The plan develops loaded uphill walking capacity, drag and carry strength, grip endurance, and the ability to chain job-simulation events at a steady pace. Complete the PAR-Q+ readiness screen and consult a physician before starting any new exercise program.
York, Gledhill, University of Alberta, University of Manitoba, WFX-FIT, and swim-test programs are in production. How each test works is free to read; the 12-week training programs are part of Semparo Pro.